|
|
|
(Table 2.0, continued)
|
Amino Acids (mg) |
|||
| Constituent |
Human Milk |
Goat Milk |
Avocado |
| Alanine |
56.00 |
140.00 |
175.00 |
| Arginine |
51.00 |
130.00 |
60.00 |
| Aspartic Acid |
120.00 |
300.00 |
242.00 |
| Cystine |
24.00 |
83.00 |
6.00 |
| Glutamic Acid |
220.00 |
780.00 |
284.00 |
| Glycine |
36.00 |
74.00 |
158.00 |
| Histidine |
31.00 |
79.00 |
30.00 |
| Isoleucine |
77.00 |
230.00 |
110.00 |
| Leucine |
130.00 |
390.00 |
197.00 |
| Lysine |
86.00 |
340.00 |
155.00 |
| Methionine |
24.00 |
94.00 |
43.00 |
| Phenylalanine |
54.00 |
180.00 |
111.00 |
| Proline |
120.00 |
470.00 |
114.00 |
| Serine |
59.00 |
210.00 |
124.00 |
| Threonine |
63.00 |
230.00 |
119.00 |
| Tryptophan |
22.00 |
50.00 |
22.00 |
| Tyrosine |
56.00 |
240.00 |
73.00 |
| Valine |
81.00 |
280.00 |
172.00 |
(Table 2.0, continued)
|
Fruit Acids (select) |
|||
| Constituent |
Human Milk |
Goat Milk |
Avocado |
| Malic Acid (mg) |
-- |
-- |
-- |
| Citric Acid (mg) |
85.00 |
130.00 |
-- |
| Oxalic Acid (mg) |
-- |
-- |
-- |
| Ferulic Acid (mcg) |
-- |
-- |
-- |
| Salicylic Acid (mcg) |
-- |
-- |
600.00 |
(Table 2.0, continued)
|
Carbohydrates (select) (gm) |
|||
| Constituent |
Human |
Goat Milk |
Avocado |
| Lactose |
7.00 |
4.20 |
-- |
| Glucose |
-- |
-- |
0.10 |
| Fructose |
-- |
-- |
0.20 |
| Sucrose |
-- |
-- |
0.10 |
(Table 2.0, continued)
|
Fatty Acids (mg) |
|||
| Constituent |
Human Milk |
Goat Milk |
Avocado |
| Capric Acid |
61.00 |
290.00 |
-- |
| Lauric Acid |
213.00 |
120.00 |
-- |
| Myristic Acid |
342.00 |
380.00 |
-- |
| Palmitic Acid |
963.00 |
1,180.00 |
3,493.13 |
| Stearic Acid |
293.00 |
370.00 |
18.98 |
| Arachidic Acid |
46.00 |
10.00 |
-- |
| Palmitoleic Acid |
129.00 |
40.00 |
749.88 |
| Oleic Acid |
1,340.00 |
710.00 |
14,452.57 |
| Linoleic Acid |
380.00 |
90.00 |
2,604.94 |
| Linolenic Acid |
22.00 |
20.00 |
155.94 |
| Arachidonic Acid |
4.20 |
-- |
6.78 |
| Other (varies) |
-- |
372.00 |
-- |
(Table 2.0, continued)
|
Sterols (mg) |
|||
| Constituent |
Human Milk |
Goat Milk |
Avocado |
| Cholesterol |
25.00 |
11.00 |
-- |
|
Miscellaneous (mg) |
|||
| Casein |
360.00 |
2,900.00 |
-- |
| Whey Protein |
500.00 |
-- |
-- |
Table 3.0
Comparison of Nutritional Composition:
HUMAN MILK VS. SELECTED FRUIT BLEND AVERAGES
The averages used here are:
4 Sweet Fruits: Average of apple, mango, orange,
and watermelon.
3 Sweet + Avo: Weighted average of 3 sweet fruits
plus avocado. Weights used are: mango, watermelon--
The rationale for the weights used in the "3 sweet + avo" mix is:
(1) It is a close approximation to my own diet and lengthy (8-year) experience when I was a fruitarian and on 100%
raw fruit.
(2) Avocados are very fatty, and the recommendation is to eat them sparingly. Despite
this, they are a major food for most raw fooders; indeed they are the primary fat/calorie
source for many rawists.
(3) Mangos and avocados are expensive; citrus is more readily available and lower-priced;
these factors promote consumption of citrus.
Composition per 100 gms. edible portion
(excluding peel and seeds)
Principal Data Source: Scherz and Senser (1994)
Note: In the tables presented in this paper, a dash (--) indicates that the particular item was
not listed in the published nutritional composition tables for a particular food.
When 0.00 is listed, either the tables listed the amount as zero or as trace, giving
no specific number. (Tables 1.0 through 3.0 were compiled from three different published
data sources--
|
Energy Value (kcal) |
|||
| Constituent |
Human Milk |
4 Sweet |
3 Sweet |
| Total Calories |
69.05 |
47.63 |
62.60 |
|
Energy Value by Main Ingredients (kcal) |
|||
| Protein |
4.52 |
2.54 |
3.56 |
| Fat |
36.27 |
3.22 |
23.33 |
| Carbohydrates |
28.00 |
40.42 |
34.10 |
| Organic Acids |
0.26 |
1.45 |
1.61 |
(Table 3.0, continued)
|
Main Ingredients (gm) |
|||
| Constituent |
Human Milk |
4 Sweet |
3 Sweet |
| Water |
87.50 |
85.82 |
84.00 |
| Protein |
1.13 |
0.64 |
0.89 |
| Fat |
4.03 |
0.36 |
2.59 |
| Avg. Carbohydrates |
7.00 |
10.11 |
8.53 |
| Total Fiber |
0.00 |
1.39 |
1.75 |
| Avg. Organic Acids |
0.09 |
0.48 |
0.54 |
| Minerals |
0.21 |
0.43 |
0.55 |
(Table 3.0, continued)
|
Minerals (select) |
|||
| Constituent |
Human Milk |
4 Sweet |
3 Sweet |
| Sodium (mg) |
12.66 |
2.48 |
2.24 |
| Potassium (mg) |
47.36 |
167.25 |
208.10 |
| Magnesium (mg) |
3.14 |
10.33 |
13.73 |
| Calcium (mg) |
31.79 |
17.90 |
23.43 |
| Ca/Mg ratio |
10.12 |
1.73 |
1.71 |
| Iron (mcg) |
57.61 |
420.00 |
420.00 |
| Copper (mcg) |
72.23 |
59.43 |
77.48 |
| Zinc (mcg) |
148.00 |
150.50 |
181.65 |
(Table 3.0, continued)
|
Vitamins (select) |
|||
| Constituent |
Human Milk |
4 Sweet |
3 Sweet |
| Vit A (retinol) (mcg) |
68.97 |
-- |
-- |
| Retinol equivalent (mcg) |
69.47 |
75.80 |
77.57 |
| Carotenoids (mcg) |
3.00 |
539.65 |
556.55 |
| Vit D (nano) |
67.07 |
-- |
-- |
| Vit E activity (mcg) |
278.00 |
477.50 |
533.00 |
| Tocopherol (total mcg) |
353.00 |
477.50 |
533.00 |
| Vit B1 (mcg) |
15.00 |
51.00 |
62.10 |
| Vit B2 (mcg) |
38.00 |
43.50 |
56.80 |
| Nicotinamide (mcg) |
170.00 |
362.50 |
442.50 |
| Pantothenic Acid (mcg) |
210.00 |
125.40 |
246.00 |
| Vit B6 (mcg) |
13.57 |
102.75 |
145.60 |
| Biotin (nano) |
580.00 |
1.70 |
1.92 |
| Folic Acid (mcg) |
8.50 |
23.75 |
30.05 |
| Vit B12 (nano) |
50.00 |
0.00 |
0.00 |
| Vit C (mg) |
4.40 |
26.17 |
31.88 |
See Table of Contents for Section II - Making Sense of the Numbers
See Table of Contents for Section III - Challenging Fruitarian Defenses of the Theory
Back to Waking Up from the Fruitarian Dreamtime
Back to Research-Based Appraisals of Alternative Diet Lore